F3 Knoxville

That Skunk Was Ready For Us

THE SCENE: Kinda humid

SSH x 45. You can’t get anything past Catgut; he knew what was up.

15 Baby Arm Circles + 15 Overhead Claps + 15 Reverse Arm Circles


A lap and a half

CMUs felt abandoned after Tuesday’s CMU-free workout, so we gave them some love.

45 reps of anything Q could think of, followed by a little run, 2 burpees, and a Bernie back. Lots of sweating.

Mini-mosey to The Cloud, where we did 3 rounds of Box Baby Boxes, 15 reps each. Once again, Catgut knew what it all added up to.

Our unwelcome guest Jack Webb showed up again today.

3 rounds of 45 second wall sits. 15 PAX, 3 rounds…it all just kind of fell into place today. Must’ve been destiny.

We were headed to Cardiac when Eagle Eye Hands spotted our little striped friend waiting to ruin our week. Skunks do not keep us from Cardiac. We took a more scenic route. Up Cardiac just one time, and back to the AO.

Who has time for Mary when Jack Webb visits?
15 men and one uppity skunk.
For a man turning a year older, an excerpt from Wendell Berry: “Every day you have less reason not to give yourself away.”
Deep thanks to all the men of F3 for Qing us and for showing up every morning. What a great gift.
Maybe only young guys should take birthday Qs.

11 Babies in 24 Hours

THE SCENE: Humid. Sweaty.
F3 WELCOME & DISCLAIMER Charmin is a lawyer, so I’m sure we’re covered

SSH, Old Man Windmills, Peter Parker Merkins, BACs, OHCs, reverse until arms fall off

First of all, it was Charmin, Hands, and YHC, and between the three of us, we had delivered a combined 11 babies in the preceding 24 hours. So we probably deserve some kind of F3 award for that.

But even heroes need to work out.  Thursday morning and a small crew means it’s time to mosey, so we did. Down to the pier, where we did some abs (although with Charmin, you can’t shred what’s already shredded) and ran some laps. 

Took the fragrant route down to the sewage plant, and up to the lower parking lot where Knoxville’s Finest apparently decided to reposition some CMUs underneath the neglect-o-matic. We thought we might as well use them, so Curls, Presses, Squats, Hands’ Signature Shrug (™), Rows, and more curls while we watched a beautiful sunrise. Plus some more running.

Last mosey up to the AO and just enough time for a fast trip up mini cardiac with 2 burpees to top it off.

Pro tip, if you time things right, you can avoid Mary.
An ace obstetrician and two regular guys
Insert the WORD here.
From Brother Lawrence, a cook who knew a thing or two about work, worship, and a life well lived:

We can do little things for God; I turn the cake that is frying on the pan for love of Him, and that done, if there is nothing else to call me, I prostrate myself in worship before Him, who has given me grace to work; afterwards I rise happier than a king. It is enough for me to pick up but a straw from the ground for the love of God.


Rusty Math

THE SCENE: Couldn’t be prettier
F3 WELCOME & DISCLAIMER Choirboy is a lawyer, so I’m going to say we’re covered

SSH, Windmills, Crawdad’s arrival (not an exercise, but certainly a ritual), BACs+OHCs, reverse and repeat
We took the Moseytown train up to the old Rockpile (RIP), where midnight elves had created Blockhenge. We tore it down and beat our arms and shoulders to death. We crawled like bears, we ran like I guess Bernie Sanders would if he could, we lifted CMUs in every way we could.

Moseyed over to Grinch’s Hill, which honestly is way worse than Hardship Hill. We were raising money for Operation Enduring Oatmeal, which is a charity that tries to get Jinxy’s order right at Panera. Squat and Merkin 11s. Proton swept us to the Cloud.

Rusty is a math genius and just for us, he invented a new way to concieve numbers and counting.

Box Baby Boxes at the cloud, followed by a visit from Jack freaking Webb, whose superpower is changing the density of air. He does not make it lighter I’m afraid.

We took Skunk Alley to Cardiac and by then it was time to take it to the house.

There’s no  Marys in Operation Enduring Oatmeal
6 dudes with busy Saturdays…Proton, Crawdad, Hawk, Rusty, Choirboy, and YHC
Excerpt from “This is Water” by David Foster Wallace, in honor of graduation season
Grateful to be out there with these men.
Apparently some other F3 guys are running around somewhere today. Best of luck to you!

Snitch Has Gas

THE SCENE: 49 and awesome
F3 WELCOME & DISCLAIMER We’re all adults here

SSH, Windmills, Squats, BACs, OHCs, Thumbs Down, more OHCs, take a lap.
Box Baby Docks on the Cloud, on repeat. Table Row/Squat Elevens followed by a short mosey down to Atomic Speedway. Maybe the pay-to-play people stole our CMUs? Maybe they grew legs and were making an escape? Either way, we had to pick them up.

Curls, Hands Shrugs (™), bernie, swings, presses, sprints, the tricep thing, more curls. Q just wants to be shredded like Rainbow. A guy can dream, right?

We followed our hearts, which led us to Cardiac, where we figured it was time for hand-releases, squats, dips, flutters…and a repeat. Q is so afraid of boat/canoe that he would rather repeat cardiac one more time.

See above. Q is scared and not ashamed to say it.
Rainbow, Hands, Snitch, Finger Paint, and yours truly. Crab Legs is lost in London, so we had the “My Fair Lady” soundtrack on repeat the whole time.
“Is it?…is it?” I whispered to my guide.
“Not at all,” said he. “It’s someone ye’ll never have heard of. Her name on earth was Sarah Smith and she lived at Golders Green.”
“She seems to be…well, a person of particular importance?”
“Aye. She is one of the great ones. Ye have heard that fame in this country and fame on Earth are two quite different things.”
Q is grateful to be up early, running around with these men.
Snitch calls a guy about a gas line, guy tells Snitch what happened after he died. Spoiler alert; it’s all true.

The Rockpile Lives and the Spaceship is Spooky

THE SCENE: 54, just right for a beatdown, plus a great PAX.
F3 WELCOME & DISCLAIMER if it makes our lawyers feel better to say we did

SSH, BAC forward, Overhead claps until we were sick of them, BAC reverse, more claps, Iron Mikes.
Slow mosey up to the site of many awful workouts, the rockpile. Taken from us too soon. Somehow, there were little friends waiting for us.

  • Curls to Q’s exhaustion, plus 5, touch the Spaceship (also recently neglected)
  • Presses to Rainbow’s exhaustion (he pretended; he could still be doing them), plus 5, touch the Spaceship
  • Squats to Bluebird’s exhaustion, plus 5, touch the Spaceship
  • Rows to Kentucky’s exhaustion, plus 5, touch the Spaceship
  • Hands’s Signature Shrug (™) to Hands’s exhaustion, plus 5, touch the Spaceship
  • A few more Curls cause why not
  • Indian Run down to the Cloud
  • 15-10-5s Box jumps/Derkins/LBCs
  • My buddy Jack Webb made the trip from Raleigh F3. Air gets real heavy real quick.
  • Table 7s – table rows and table saws.
  • Balls to the Wall. Bluebird be like “y’all look like fools.”

Not today, gentlemen. Get with Crawdad at Real Hot Yoga if you want your Downward Dog.
Kentucky, Rainbow, Bluebird, Hands, Waffle House.
Let yourself be drawn to God by his beauty and greatness. You just doing it on your own may not get you where you want to go.
Didn’t feel like Tuesday without Crab Legs but I guess even Superman takes a break sometimes.